Are your allergies bothering you?
If so here is some info to help with that nagging feeling this time of year.
Many states have had a moderate winter this year, which means spring’s pollen is appearing early and in full force.
Over-the-counter antihistamines can provide temporary relief, but there are unwanted side effects of sleepiness, blood pressure changes and drug interactions. Of course as soon as you stop taking them the symptoms return. There are effective non-pharmaceutical options that can help with allergy symptoms, and while they take a little longer to kick in, they have the benefit of working to be a more permanent solution for seasonal allergy symptoms.
The natural products that produce greatest results are quercetin and grape seed extract along with Vitamin C and Probiotics.
Quercetin is found in many plants and foods. It is very well known for its antioxidant and anti-inflammatory properties, but it has very potent natural antihistamine properties as well.
Grape Seed Extract works similarly to quercetin because it is a potent antioxidant of another type. And it inhibits the chemicals in the body that cause swelling of the nasal tissue.
Vitamin C is reported to also regulate histamine, with low levels being associated with higher levels of histamine. One study found that vitamin C helped reduced lung issues to histamine in allergy sufferers.
The best bet for a long-term solution for seasonal allergies, is probiotics because our healthy bacteria keep your gut healthy, which in turn keeps your immune system healthy. Probiotics reduce allergies because they help train the immune system, even to things like pollen, dust and other environmental allergens. Research shows that newly born infants with low levels of healthy bacteria are more apt to develop environmental allergies and eczema, while infants with healthy gut flora are less prone to seasonal, food and skin allergies, like eczema. There is not a clear study on which probiotics reduce allergies the most so take a supplement with multiple strands.
Another thing to consider is that if you have environmental allergies you should be tested for food allergies as well. If someone has environmental allergies, the chances are fairly high they will also have some type of allergy or sensitivity to food proteins, like wheat casein or milk proteins. It will be tough to fully overcome environmental allergies if there are issues in the gut from food allergies as well.
Good luck this spring!
Thursday, March 29, 2012
Wednesday, March 21, 2012
Should I journal my food intake?
Have you been thinking about journalling and wondering if you should? Here are my top reasons as to why you should journal your food and some quick resources to do so.
1. Food Journals build an awareness of eating patterns and food choices.
2. Improves Accountability
3. Helps you eat with a purpose
4. Can be as easy as using a pen and paper or as complex as an online website/phone app
5. You will get success if your honest with yourself
Websites I have used:
Fatsecret.com - also have an app
Myfitnesspal.com - also have an app
Livestrong.com
Good Luck!
1. Food Journals build an awareness of eating patterns and food choices.
2. Improves Accountability
3. Helps you eat with a purpose
4. Can be as easy as using a pen and paper or as complex as an online website/phone app
5. You will get success if your honest with yourself
Websites I have used:
Fatsecret.com - also have an app
Myfitnesspal.com - also have an app
Livestrong.com
Good Luck!
Friday, March 16, 2012
5 most common injuries from weight training
Here is a list and description of the 5 most common injuries that occur from strength training.
1. Muscle Strain
A muscle strain, also commonly called a muscle pull, occurs when you tear some of the main muscle fibers or tendon fibers due over-stretching or overloading. There are three grades or classifications of muscle strain, ranging from small tears with little swelling and mild pain, larger tears with a good deal of swelling and moderate pain, to considerable amount of torn fibers, massive swelling, severe pain and total loss of strength and mobility. Treatment for first and second-degree tears includes rest, ice and low level stretching with an eventual return to exercise with therapy intervention. For third-degree tears, depending on the severity, surgery may be required. In the gym, the most common causes of strains are muscle tightness, imbalance and fatigue.
2. Shoulder Impingement
Shoulder impingement refers to inflammation of one of the rotator cuff muscles that pass through the subacromial space (the space between the top of your shoulder blade and your collar bone). The inflammation causes swelling which narrows the space and results in pain, weakness and even loss of movement in the shoulder. Initial treatment includes avoidance of activities that aggravate the condition, icing the affected area and anti-inflammatory medications. Rehabilitation treatment should include specific range of motion and strengthening exercises. In severe cases, surgery may be required. In the gym, the most common causes of impingement are repetitive motions like throwing or overhead lifting using weights that are too heavy.
3. Disc Herniation
Spinal discs, which act as shock absorbers between the vertebrae, usually suffer trauma from direct blunt force injuries or lifting injuries. This trauma can range from slight protrusion or bulging of the disc to complete rupture or herniation of the disc fibrous outer ring. The lumbar spine is the most common area for injury. Depending on the severity, treatment can range from rest and ice to major surgery. In the gym, disc injuries usually result from lifting weight with improper form where the spine is flexed.
4. Ligament Sprain A sprain is where a ligament, which connects the bones of a joint together, is overstretched. Sprains most commonly occur at the ankle, wrist and knee. Just like a muscle tear there are three grades of sprain ranging from mild over-stretching, partial tear, to complete tear -almost always resulting in surgery. Depending on the severity of the sprain, treatment should always follow the RICE principle of Rest, Ice, Compression and Elevation. In the gym, the most common cause of sprains are landing awkwardly during jumping movements or falls and trips.
5. Muscle Contusion
A contusion, commonly called a bruise, is usually caused by blunt force trauma to a muscle. Capillaries in the muscles are ruptured resulting in blood seeping out into the surrounding tissue and forming a dark discoloration. Along with blood diffusion there is also usually swelling, pain and possibly loss of strength and mobility. Contusions are graded both on their size and severity using a scale of 1-5. Treatment includes rest, ice, compression and elevation and in some cases, gentle massaging of the affected area can help with blood flow and pain relief. In the gym, the most common cause of contusions are dropping weights on fingers, toes, feet or other body parts.
Hope you learned a couple of things that you can take with you to the gym this weekend!
1. Muscle Strain
A muscle strain, also commonly called a muscle pull, occurs when you tear some of the main muscle fibers or tendon fibers due over-stretching or overloading. There are three grades or classifications of muscle strain, ranging from small tears with little swelling and mild pain, larger tears with a good deal of swelling and moderate pain, to considerable amount of torn fibers, massive swelling, severe pain and total loss of strength and mobility. Treatment for first and second-degree tears includes rest, ice and low level stretching with an eventual return to exercise with therapy intervention. For third-degree tears, depending on the severity, surgery may be required. In the gym, the most common causes of strains are muscle tightness, imbalance and fatigue.
2. Shoulder Impingement
Shoulder impingement refers to inflammation of one of the rotator cuff muscles that pass through the subacromial space (the space between the top of your shoulder blade and your collar bone). The inflammation causes swelling which narrows the space and results in pain, weakness and even loss of movement in the shoulder. Initial treatment includes avoidance of activities that aggravate the condition, icing the affected area and anti-inflammatory medications. Rehabilitation treatment should include specific range of motion and strengthening exercises. In severe cases, surgery may be required. In the gym, the most common causes of impingement are repetitive motions like throwing or overhead lifting using weights that are too heavy.
3. Disc Herniation
Spinal discs, which act as shock absorbers between the vertebrae, usually suffer trauma from direct blunt force injuries or lifting injuries. This trauma can range from slight protrusion or bulging of the disc to complete rupture or herniation of the disc fibrous outer ring. The lumbar spine is the most common area for injury. Depending on the severity, treatment can range from rest and ice to major surgery. In the gym, disc injuries usually result from lifting weight with improper form where the spine is flexed.
4. Ligament Sprain A sprain is where a ligament, which connects the bones of a joint together, is overstretched. Sprains most commonly occur at the ankle, wrist and knee. Just like a muscle tear there are three grades of sprain ranging from mild over-stretching, partial tear, to complete tear -almost always resulting in surgery. Depending on the severity of the sprain, treatment should always follow the RICE principle of Rest, Ice, Compression and Elevation. In the gym, the most common cause of sprains are landing awkwardly during jumping movements or falls and trips.
5. Muscle Contusion
A contusion, commonly called a bruise, is usually caused by blunt force trauma to a muscle. Capillaries in the muscles are ruptured resulting in blood seeping out into the surrounding tissue and forming a dark discoloration. Along with blood diffusion there is also usually swelling, pain and possibly loss of strength and mobility. Contusions are graded both on their size and severity using a scale of 1-5. Treatment includes rest, ice, compression and elevation and in some cases, gentle massaging of the affected area can help with blood flow and pain relief. In the gym, the most common cause of contusions are dropping weights on fingers, toes, feet or other body parts.
Hope you learned a couple of things that you can take with you to the gym this weekend!
Tuesday, March 13, 2012
Must read article
http://www.laleva.org/eng/
I highly recommend reading this article as it pertains to cholesterol, diabetes and the information our doctors have been telling us for years. It is so great to have some doctors coming forward and being honest.
Happy reading!
I highly recommend reading this article as it pertains to cholesterol, diabetes and the information our doctors have been telling us for years. It is so great to have some doctors coming forward and being honest.
Happy reading!
Grass fed beef
Thinking about trying grass fed beef? Here are 5 reasons why you should.
1. Grass-fed beef is more nutritious
A new review of 30 years of research on the difference between conventionally-fed and grass fed beef was published in the Nutrition Journal. The review showed several health benefits of consuming grass-fed beef over grain-fed beef, including: Grass-fed beef has significantly higher amounts of conjugated linoleic acid (CLA). CLA has been shown in studies to protect against cancer and heart disease, help build muscle and promote fat loss. It has also been associated with healthy cholesterol, glucose and insulin metabolism. Grass-fed beef has higher levels of Vitamins A and E and the body’s most powerful antioxidant glutathione. Grass-fed beef contains less overall fat per serving and Grass-fed beef contains less omega-6 fatty acids, associated with inflammation, and more omega-3 fatty acids, which combat inflammation along with providing a host of additional health benefits
2. Grass-fed beef is easier on the environment
Since cattle are not born to eat grain, they have difficulty digesting it. Much like when humans’ digestive systems are not functioning correctly, cattle produce large amounts of gas. There is concern that the methane they produce could have a significant impact on global warming.
3. Grass-fed beef doesn’t contain hormones or antibiotics, and isn’t fed food that has other chemicals sprayed on it
Although use of steroids in beef has been banned in Europe, it is still allowed in the United States. There is concern that the hormones found in conventional beef can be transferred to humans by consuming the beef. Although this is area of much controversy, it’s not worth it to take the chance at consuming excess hormones if you don’t have to. With our high rates of cancer, metabolic imbalances, and younger ages of the onset of puberty, there is always the question of what our meat or dairy could do to us.
4. Grass-fed beef is treated humanely
The life of a grass-fed cow, allowed to move around and eat its natural diet is a stark contrast to the life of a cow raised on a feedlot, where space is minimized and the cows may spend most of their day standing in piles of manure. The ability to move around helps reduce the levels of fat in the meat, which make it healthier for us as well.
5. Grass-fed beef is less likely to contribute to food poisoning
Grass-fed beef have a healthier digestive system because they eat the food they’re supposed to (a good lesson to keep in mind for us humans, as well). With a healthier immune system, they’re less susceptible to disease like e. coli.
Hope you learned a couple of things!
1. Grass-fed beef is more nutritious
A new review of 30 years of research on the difference between conventionally-fed and grass fed beef was published in the Nutrition Journal. The review showed several health benefits of consuming grass-fed beef over grain-fed beef, including: Grass-fed beef has significantly higher amounts of conjugated linoleic acid (CLA). CLA has been shown in studies to protect against cancer and heart disease, help build muscle and promote fat loss. It has also been associated with healthy cholesterol, glucose and insulin metabolism. Grass-fed beef has higher levels of Vitamins A and E and the body’s most powerful antioxidant glutathione. Grass-fed beef contains less overall fat per serving and Grass-fed beef contains less omega-6 fatty acids, associated with inflammation, and more omega-3 fatty acids, which combat inflammation along with providing a host of additional health benefits
2. Grass-fed beef is easier on the environment
Since cattle are not born to eat grain, they have difficulty digesting it. Much like when humans’ digestive systems are not functioning correctly, cattle produce large amounts of gas. There is concern that the methane they produce could have a significant impact on global warming.
3. Grass-fed beef doesn’t contain hormones or antibiotics, and isn’t fed food that has other chemicals sprayed on it
Although use of steroids in beef has been banned in Europe, it is still allowed in the United States. There is concern that the hormones found in conventional beef can be transferred to humans by consuming the beef. Although this is area of much controversy, it’s not worth it to take the chance at consuming excess hormones if you don’t have to. With our high rates of cancer, metabolic imbalances, and younger ages of the onset of puberty, there is always the question of what our meat or dairy could do to us.
4. Grass-fed beef is treated humanely
The life of a grass-fed cow, allowed to move around and eat its natural diet is a stark contrast to the life of a cow raised on a feedlot, where space is minimized and the cows may spend most of their day standing in piles of manure. The ability to move around helps reduce the levels of fat in the meat, which make it healthier for us as well.
5. Grass-fed beef is less likely to contribute to food poisoning
Grass-fed beef have a healthier digestive system because they eat the food they’re supposed to (a good lesson to keep in mind for us humans, as well). With a healthier immune system, they’re less susceptible to disease like e. coli.
Hope you learned a couple of things!
Friday, March 9, 2012
Clever ideas
Why didn’t I think of that?
You’ll be uttering those words more than once at these ingenious little tips, tricks and ideas that solve everyday problems...
Hull strawberries easily using a straw.
Rubbing a walnut over scratches in your furniture will disguise dings and scrapes.
Remove crayon masterpieces from your TV or computer screen with WD40 (also works on walls).
Stop cut apples browning in your child’s lunch box by securing with a rubber band.
Overhaul your linen cupboard – store bed linen sets inside one of their own pillowcases and there will be no more hunting through piles for a match.
Pump up the volume by placing your iPhone / iPod in a bowl – the concave shape amplifies the music.
Re-use a wet-wipes container to store plastic bags.
Add this item to your beach bag. Baby powder gets sand off your skin easily – who knew?.
Attach a Velcro strip to the wall to store soft toys.
Look up! Use wire to make a space to store gift wrap rolls against the ceiling, rather than cluttering up the floor.
Gotcha! Find tiny lost items like earrings by putting a stocking over the vacuum hose.
Make an instant cupcake carrier by cutting crosses into a box lid.
Forever losing your bathroom essentials?
Use magnetic strips to store bobby pins (and tweezers and clippers) behind a vanity door.
A tip for packing. Store shoes inside shower caps to stop dirty soles rubbing on your clothes. And you can find them in just about every hotel!
A muffin pan becomes a craft caddy. Magnets hold the plastic cups down to make them tip-resistant.
Bread tags make the perfect-sized cord labels.
Microwave your own popcorn in a plain brown paper bag. Much healthier and cheaper than the packet stuff.
Brilliant space-saver: install a tension rod to hang your spray bottles. Genius!
Freeze Aloe Vera in ice-cube trays for soothing sunburn relief.
Gutter garden: Create a window-box veggie patch using guttering.
Use egg cartons to separate and store your Christmas decorations.
I bet you feel smarter already!
You’ll be uttering those words more than once at these ingenious little tips, tricks and ideas that solve everyday problems...
Hull strawberries easily using a straw.
Rubbing a walnut over scratches in your furniture will disguise dings and scrapes.
Remove crayon masterpieces from your TV or computer screen with WD40 (also works on walls).
Stop cut apples browning in your child’s lunch box by securing with a rubber band.
Overhaul your linen cupboard – store bed linen sets inside one of their own pillowcases and there will be no more hunting through piles for a match.
Pump up the volume by placing your iPhone / iPod in a bowl – the concave shape amplifies the music.
Re-use a wet-wipes container to store plastic bags.
Add this item to your beach bag. Baby powder gets sand off your skin easily – who knew?.
Attach a Velcro strip to the wall to store soft toys.
Look up! Use wire to make a space to store gift wrap rolls against the ceiling, rather than cluttering up the floor.
Gotcha! Find tiny lost items like earrings by putting a stocking over the vacuum hose.
Make an instant cupcake carrier by cutting crosses into a box lid.
Forever losing your bathroom essentials?
Use magnetic strips to store bobby pins (and tweezers and clippers) behind a vanity door.
A tip for packing. Store shoes inside shower caps to stop dirty soles rubbing on your clothes. And you can find them in just about every hotel!
A muffin pan becomes a craft caddy. Magnets hold the plastic cups down to make them tip-resistant.
Bread tags make the perfect-sized cord labels.
Microwave your own popcorn in a plain brown paper bag. Much healthier and cheaper than the packet stuff.
Brilliant space-saver: install a tension rod to hang your spray bottles. Genius!
Freeze Aloe Vera in ice-cube trays for soothing sunburn relief.
Gutter garden: Create a window-box veggie patch using guttering.
Use egg cartons to separate and store your Christmas decorations.
I bet you feel smarter already!
Websites I follow
Here are some of the websites I go to when I am looking to read up on health, fitness and nutrition, happy reading!
www.charlespoliquin.com
www.stretchingusa.com
www.lmihealth.com/
www.mercola.com
well.blogs.nytimes.com/category/fitness/
www.fitnesspersonally.com
www.metagenics.com
www.charlespoliquin.com
www.stretchingusa.com
www.lmihealth.com/
www.mercola.com
well.blogs.nytimes.com/category/fitness/
www.fitnesspersonally.com
www.metagenics.com
Thursday, March 8, 2012
Healthy Cooking Ideas!
Are you a Life Time member? If so log in to www.mylt.com and check out these videos from Life Time at Home featuring Crosstown's RD.
http://lifetimefitness.mylt.com/community/life-time-at-home/auth/nutrition
There are some great ideas there!
http://lifetimefitness.mylt.com/community/life-time-at-home/auth/nutrition
There are some great ideas there!
Sunday, March 4, 2012
Got muscles?
Did you know that:
1lb of muscle burns 35 calories a day
1lb of fat burns just 2 calories per day
Think strength training is important now?
We all know that protein is a key component of gaining muscle and protein generally requires about 25% more energy to digest. So, at least theoretically a high-protein snack will rev metabolism a little more than a carb-heavy food with the same number of calories.
Unfortunately, there is no super food to boost metabolism significantly but here are a couple tidbits to think about this week.
*Some information retrieved from http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism?page=3 on 3/04/2012
1lb of muscle burns 35 calories a day
1lb of fat burns just 2 calories per day
Think strength training is important now?
We all know that protein is a key component of gaining muscle and protein generally requires about 25% more energy to digest. So, at least theoretically a high-protein snack will rev metabolism a little more than a carb-heavy food with the same number of calories.
Unfortunately, there is no super food to boost metabolism significantly but here are a couple tidbits to think about this week.
*Some information retrieved from http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism?page=3 on 3/04/2012
Saturday, March 3, 2012
Friday, March 2, 2012
How are your joints feeling?
Joint pain is very common but it doesnt need to be. Here are my tips to help to avoid that nagging pain and to help keep your joints healthy and flexible:
1. Exercise. There's a common urban legend that exercise is bad for your joints. If typical vigorous exercise is not easy for you, try walking, tai chi and yoga as they are very low impact, yet offer many health benefits.
2. Achieve your optimal weight to improve your bio-mechanic function. Each additional kilogram (2.2 pounds) of body mass increases the compressive load over your knee by roughly 4 kilograms (nearly 9 pounds). Research shows that a weight loss of as little as 11 pounds can have a positive effect on joint function.
3. Eat a higher quality diet. Eliminate sugar and starchy carbs from your diet and definitely stop drinking soda. These foods do absolutely nothing to support healthy joints or a healthy body.
4. Optimize your vitamin D levels. Vitamin D is great for bone health and also supports a healthy immune response.
5. Get plenty of omega-3 fatty acids from high quality fish oil. Omega-3's support your joint health.
6. If the above are not working try meeting with a trainer to get some good strength ideas that will not further your joint pain, some massage to help with your tight muscles or chiropractic for a little extra help.
HAVE A GREAT WEEK!
Functional Warm up and cool down ideas for your workout!
Traditional warm-ups of sitting and stretching are flawed. Below are the common mistakes that people make preparing for their workout and ideas on what to do in their place.
-Aerobic Activity Before Weights
-Static Stretching Before Weights
-Too Many Repetitions
-The Cool Down
If you have any questions about your warm up or cool down let me know!
- It takes only 10-15 seconds of muscular contractions to raise body temperature by 1ºC and a proper warm-up should raise body temperature by 1-2ºC (1.4-2.8ºF), just enough to cause sweating. That's it! In fact, simply going through the motions of any exercise is sufficient to supply blood to the appropriate working muscles. Just a few repetitions are all you need to really warm-up the muscles; aerobic activity is not necessary, and can zap valuable energy and time.
- Rehabilitation specialist, Paul Chek, states: "Resistance training induces specific stress to the muscles, tendons, ligaments and joints of the arms, legs and/or involved spinal structures. The loads are often high, requiring significant activation by the nervous system. Although aerobic exercise activates the cardiovascular system and warms the body, this type of warm-up is only specific to the working joints."
- Think about it, how specific is a stationary cycle as an upper body warm-up?
- Instead of aerobics, perform some basic movements before every workout. Start slow and shallow and gradually increase speed and range with each repetition
- 5-10 reps per movement are all you really need.
- Example warm up exercises:
- 1. Squat
- 2. Split Squat
- 3. Toe Touches
- 4. Waiter's Bow
- 5. Side Bends
- 6. Trunk Twists
- 7. Arms Vertical
- 8. Arms Vertical Alternating
- 9. Arms Horizontal
- 10. Arm Circles
- 11. Wrist Flexion/Extension
- 12. Wrist Circles
- 13. Head Tilt
- 14. Head Rotation
- Static stretching prior to weight training will sedate your nervous system and make you weaker. Numerous studies reveal that muscle stretching will inhibit maximum strength and power. In fact, acute static stretching can decrease strength and power of the stretched muscles by as much as 5-30 percent for as long as 90 minutes. By then, your workout is over!
- Dynamic stretching, on the other hand, is useful to simulate the velocity of your training and will help rev up the nervous system in preparation for activity.
- The only time you should even consider static stretching before weight training is if you have some extremely tight muscles that, essentially, need to be turned off.
- The law of facilitation is often recited when referring to these tonic muscles as they tend to rob the neural message during movement. For instance, if you experience rounded shoulders and you plan to work your back, it may be a good idea to stretch out your chest to generate greater range of motion when rowing or pulling.
- In a specific, or related, warm-up, the goal is to prepare your central nervous system (CNS) for a highly specific task. You need to tell the body two things and two things only:
- What the range of motion and intensity (i.e. load) is that you will use during your work sets.
- In essence, specific warm-ups provide practice sets where you can rehearse proper form and technique. Doing too many repetitions during any warm-up will increase lactate levels and decrease strength and performance. Research shows that there are better ways to increase strength during your workouts – the art is being able to apply that science to your training. Remember, the goal of a proper warm-up is performance, not fatigue!
- How — 10 minutes of slow walking on a treadmill is ideal.
- The cool down not only brings fresh blood into areas to help with lactic acid removal, it also brings your heart rate down to resting pulse quicker.
- A proper cool down also helps lower a raised heart rate down to resting heart rate safely.
- A proper cool down simply makes you feel recovered after feeling like a whipped puppy after intense exercise.
- It kick starts the recovery process as well.
- Getting the body and the life of your dreams is not just about consistent intense work outs.
- During intense work outs you are tearing the body down, causing controlled micro tears in your muscles. You are also depleting your energy reserves.
Why shouldnt I do steady state cardio?
Why shouldn't I do steady state cardio?
Steady state is easy but not as beneficial for your goals! There's increasing amounts of evidence supporting the notion that you can cut your workout time significantly while reaping better benefits, and if this appeals to you, then interval cardio is your ticket to success.
You can go outside, swim, use a treadmill, bike or the elliptical for intervals.
Advantages of Interval Cardio:
You burn extra calories for up to 8 hours after your interval session.
With jogging you stop burning extra calories when you stop exercising.
Your heart and lungs become bigger, stronger, and are able to take on sudden intense challenges more easily and recover quickly.
With jogging, your heart and lungs actually become smaller. Having a bigger and stronger heart and lungs is very important in order to live long and strong.
Your body changes the way you store your carbs in the future.
To help fuel future intense interval challenges your body will become more efficient at converting carbs into glucose and glycogen, which means that you will have more fuel for short bursts of intense challenges like lifting weights or running 100 yards quickly. Another side benefit is that glucose and glycogen are anabolic which means it burns energy just sitting there. Fat does not.
With low-intensity jogging-type cardio your body becomes more efficient at converting carbs to body fat in order to get ready for future low intensity jogging sessions.
Interval cardio is much more time efficient. You only need about two to three 30 minute interval cardio sessions per week.
Traditionally many have jogged for between four and 8 hours per week. As fast paced as most people’s lives are these days, less is better.
High-intensity interval training will also naturally boost your body’s production of human growth hormone, which is a very important factor in aging and overall health.
Hope this helps! If you are interested in interval training using a heart rate monitor and knowing your correct workout zones is the easiest way to interval train. Personal Trainers can help explain zone training and can even talk to you about the testing to find zones.
You burn extra calories for up to 8 hours after your interval session.
With jogging you stop burning extra calories when you stop exercising.
With jogging, your heart and lungs actually become smaller. Having a bigger and stronger heart and lungs is very important in order to live long and strong.
To help fuel future intense interval challenges your body will become more efficient at converting carbs into glucose and glycogen, which means that you will have more fuel for short bursts of intense challenges like lifting weights or running 100 yards quickly. Another side benefit is that glucose and glycogen are anabolic which means it burns energy just sitting there. Fat does not.
Traditionally many have jogged for between four and 8 hours per week. As fast paced as most people’s lives are these days, less is better.
Welcome
Welcome to my all new blog! I am excited to start a new journey in my life at OSR Physical Therapy. I will continue to update this weekly with great information on health, wellness and nutrition.
Here is the link to my previous blog in case you wanted some more info:
http://lifetimefitness.mylt.com/people/Speth30
If you have any topics you would like me to write about just let me know.
Happy reading!
Here is the link to my previous blog in case you wanted some more info:
http://lifetimefitness.mylt.com/people/Speth30
If you have any topics you would like me to write about just let me know.
Happy reading!
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